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Here is today's #WOD!


Every Minute x6 mins

1 Clean & Jerk @70%



8 alt DB Hang C&J @35/20 (CC: 50/35)

9 Box Jumps @24/20"

10 Pull-ups (CC: 5 B. MUs)

Front Rack Lunges @75/55 (4-8-12-16-20) (CC: @95/65)


8 Minutes Clock to Find a Max in the Following BB Complex:

1 Clean + 1 Front Squat + 1 Hang Clean + 1 S2OH

Stay positive and have fun! You are on your way to a happier & healthier life.

Nice work today, don’t forget to track your progress and check in on Facebook or tag us in your pictures and videos on Instagram. Follow @blackironcf and tag us with the hashtag #blackironcf

Happier. Healthier.

Your friends at Black Iron CrossFit

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